Farmer's Market Vegetable, Beef & Brown Rice Salad

From The Texas Beef Council

Servings
   Serves 4

Prep Time
   5 minutes

Refrigerate
   6 hours to overnight

Cook Time
   25 minutes

Cooking Methods
   Broiling
   Grilling

Beef Type
   Round

Ingredients

• 1 lb. top round steak, cut 3/4 inch thick
• 1 tsp. olive oil
• 2 cups asparagus pieces (2-inch in length)
• 1 medium yellow squash, cut lengthwise in half, then crosswise into 1/4-inch thick slices
• 3 cups hot cooked brown rice
• 1 cup diced, seeded tomatoes
• 1 cup canned garbanzo beans, rinsed, drained
• 1/4 cup fresh basil, thinly sliced
• 1/2 tsp. salt

Marinade

• 1/4 cup olive oil
• 2 Tbsp. fresh lemon juice
• 1 Tbsp minced garlic
• 1 Tbsp. honey
• 2 tsp. fresh thyme, chopped
• 2 tsp. chopped fresh oregano
• 1/4 tsp. salt
• 1/8 tsp. pepper

Instructions

Combine marinade ingredients in small bowl. Place beef steak and 1/4 cup marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. Reserve remaining marinade in refrigerator for dressing.

Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes for medium rare doneness, turning once. Remove; keep warm.

Heat oil in large nonstick skillet over medium-high heat until hot. Add asparagus and squash; cook and stir 7 to 8 minutes or until tender. Toss with rice, tomatoes, beans, basil, salt and reserved marinade in large bowl.

Carve steak into thin slices. Serve over rice salad.

Suggestions

To grill, place steak on grid over medium, ash-covered coals. Grill, uncovered, 8 to 9 minutes for medium rare doneness, turning occasionally.

Nutritional Information

Nutrition information per serving: 514 calories; 15 g fat (3 g saturated fat; 8 g monounsaturated fat); 61 mg cholesterol; 593 mg sodium; 60 g carbohydrate; 7.3 g fiber; 36 g protein; 8.6 mg niacin; 1.1 mg vitamin B6; 1.5 mcg vitamin B12; 5.9 mg iron; 50.8 mcg selenium; 7.0 mg zinc

Adobo Pork Chops

Adobo Pork Chops

Makes 6 servings
Ingredients
6 3/4-inch-thick boneless pork loin chops (1 1/2 to 1 3/4 pounds total)
2 tablespoons packed brown sugar
2 tablespoons olive oil
2 tablespoons orange juice
2 tablespoons snipped fresh cilantro
1 tablespoon red-wine or cider vinegar
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano, crushed
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
3 garlic cloves, minced
Cooking spray
Make It
1. Trim fat and place chops in a resealable plastic bag set in a shallow dish.
2. In a small bowl, whisk together remaining ingredients. Pour marinade into bag over chops, seal bag, and turn to coat chops.
3. Place bag in refrigerator at least 2 hours, turning occasionally. Discard marinade.
4. Lightly coat a grill pan with cooking spray. Cook chops over medium heat 12 to 15 minutes, or until juices run clear, turning once.
Nutrition facts per serving:
189 calories, 25g protein, 3g carbohydrate, 7g fat (2g saturated), 0g fiber

Recipe of the week: California Turkey Burgers

 

California Turkey Burgers

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 6 servings
Ingredients
2 teaspoons olive oil
1/2 cup minced scallions
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons reduced-fat sour cream
4 teaspoons Worcestershire sauce
1 1/2 pounds lean ground turkey
Nonstick cooking spray
3 ounces blue cheese, crumbled
6 whole wheat hamburger buns, split
2 firm, ripe tomatoes, sliced 1/4-inch thick
1 just-ripe avocado, thinly sliced
1 medium red onion, thinly sliced
Directions
1. In a small skillet, warm the olive oil over medium heat. Saute the scallions until just softened, about 2 minutes. Transfer to a medium bowl, season with the salt and black pepper and let cool. Stir in the sour cream and Worcestershire sauce; add the turkey and mix gently until just combined. Form into 6 patties.
2. Heat a grill to medium-high. Mist grill with cooking spray and cook burgers 5 minutes. Turn and grill until almost cooked through, about 3 minutes more. Top each burger with some of the blue cheese; cook 1 to 2 minutes more or until burgers are just cooked through and cheese is melted.
3. Arrange burgers on buns and top with sliced tomato, avocado, and red onion.
Nutrition facts per serving: 370 calories, 35g protein, 29g carbohydrate, 13g fat (4g saturated), 5g fiber
** NOTE: Blue cheese does not melt well on grill

To see more recipes from Fitness Magazine:

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-grilling-recipes/?sssdmh=dm17.520981&page=4&esrc=nwfitdailytip050111&email=3366370600

Recipe of the Week: Steak and Shrimp Kabobs

Ingredients:
8 fresh jumbo shrimp, peeled and deveined
1/4 cup dry sherry
1/4 cup olive oil
2 tablespoons grated orange rind
1/4 cup fresh orange juice
2 tablespoons light soy sauce
2 garlic cloves, minced
1/4 teaspoon dried crushed red pepper (optional)
1 pound sirloin steak, cut into 1-inch squares
Mixed salad  greens

Directions:
1. Whisk together sherry, next 6 ingredients, and, if desired, crushed red pepper. Reserve 1/2 cup sherry mixture. Pour remaining mixture into a shallow dish or large heavy-duty zip-top plastic bag; add steak. Cover or seal, and chill 2 hours. Add shrimp; cover or seal, and chill 20 minutes.

2. Remove beef and shrimp from marinade, discarding marinade. Thread beef and shrimp alternately onto 4 (12 inch) skewers.

3. Grill, covered with grill lid, over medium-high heat (350 to 400 degrees) 5 to 6 minutes, turn over and continue cooking 5 to 6 minutes or until done. Serve over salad greens with reserved 1/2 cup sherry mixture for dressing.

Makes 4 servings

Nutrition Information
230 calories, 12 grams fat, 65 mg cholesterol, 380 mg sodium, 3 grams carbohydrate, 25 grams protein

Recipe Courtesy of JTA Nutrition and Wellness and Texas Beef RD

Recipe Of The Week: Grilled Dijon Chicken

Grilled Dijon Chicken
2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil
Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). *****Serves 2.


Preparation Time: 15 minutes


Cooking Time: 20 minutes
Nutritional Information: (per serving)




Calories: 314Protein: 38 gFiber: 4 gCarbs: 6 gFat Total: 15 gSaturated Fat: 2 g

Grilled Lime Pork Tenderloin

2

pork tenderloins (3/4 lb each)

4

cloves garlic, thinly sliced

2

tablespoons grated lime peel

1

tablespoon vegetable oil

2

teaspoons fresh lime juice

1/2

teaspoon honey

1/4

teaspoon salt

1/8

teaspoon freshly ground black pepper

1. Heat gas or charcoal grill. Cut small, 1/4- to 1/2-inch-deep slits in top of each pork tenderloin. Insert garlic slices into slits.
2. In small bowl, mix lime peel, oil, lime juice, honey, salt and pepper until well blended.
3. When grill is heated, brush pork tenderloins with lime mixture. Place pork on gas grill over medium heat or on charcoal grill over medium coals; cover grill. Cook 18 to 22 minutes, turning several times, until pork has slight blush of pink in center and meat thermometer inserted in center reads 160°F. Cut pork into slices to serve.

Makes 6 servings

I marinated them all day.

Nutrition Information:

1 Serving (1 Serving)

• Calories 170
• (Calories from Fat 60),

• Total Fat 7g
• (Saturated Fat 2g,
• Trans Fat 0g),
• Cholesterol 70mg;
• Sodium 150mg;
• Total Carbohydrate 2g
• (Dietary Fiber 0g,
• Sugars 0g),
• Protein 26g;

Percent Daily Value*:

• Calcium ;

Exchanges:

• 0 Starch;
• 0 Fruit;
• 0 Other Carbohydrate;
• 0 Skim Milk;
• 0 Low-Fat Milk;
• 0 Milk;
• 0 Vegetable;
• 4 Very Lean Meat;
• 0 Lean Meat;
• 0 High-Fat Meat;
• 1 Fat;

Carbohydrate Choices:

• 0;

*Percent Daily Values are based on a 2,000 calorie diet.